Strength/Skill:
EMOM 12
4 3-sec Descent Tempo Back Squat @60%
Metcon:
5 Rounds
10 Pullups
15 Abmat Situps
10 Alt. Dumbbell Snatch (go heavy)
Accessory Work:
4×12 I, Y, T’s
4 rounds of 10 Banded Shoulder Pullaparts and 5 Wall climbs
Mobility:
Straddle stretch 4 min (work to get deeper each min)
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Pauly VanderKelen
HBBS up to 375#, then 10 singles @ 360# every 2:30
One minute Walk-Out with 470# / Bench Press up to 275#, then 10 singles @ 250# every 1 minute / 12-rep burn-out set @ 185# / 4x12 Blue Band Chest Fly
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